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what's up guys we are going to do a
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quick tutorial on power cleans so
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i'm going to go over just some of the
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fundamentals why you do them why i like
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them in programming
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and then zay's going to actually do the
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demo and then i'll kind of give them
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cues as we go things to look at
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so basically the power clean is one of
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the fundamental exercises i like to use
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for power and that is because it has one
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of the highest peak power outputs if you
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were to look at like
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weight lifters or something like that
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their peak power is insane the rate of
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force development's insane
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and in terms of their absolute strength
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they're also really good so it's a good
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stimulus for improving those qualities
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so if you want to get more powerful
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obviously that's going to be something
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that you want to work on as a jumper
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this is going to be a good stimulus to
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use so zay's going to go ahead and demo
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it and i'll show you guys some of the
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things that you should be thinking about
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so he's going to walk into the bar here
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so it's against
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the top of or on his neck and above his
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clavicle on the shoulders go ahead say
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step back
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you can see he's got two fingers on the
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bar for mobility and
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that's his rack position head up he's
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got a flat back go ahead zade do your
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rep
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comes up that's his rep all right so
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zay's setup position here he's going to
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walk underneath the bar so that the bar
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is over the ball of his feet and then
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what he's going to do is
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bend his knees so they're in front of
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the bar and keep his shoulders in front
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of the bar
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other things to think about keeping the
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back as flat as you possibly can here
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and trying to keep a slight arch and the
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head
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neutral from this position you're going
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to go ahead and push the knees back say
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and pause above the knee and we'll just
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show them the positioning
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so this is the first pull this is the
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first part of the lift you can go ahead
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set the bar back down
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what you want to try to observe here is
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that the shins are pretty vertical so
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you can just do a couple reps of that as
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i'm talking about it
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the shins are vertical the back is going
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to stay as flat as
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he can get it and he's also going to
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want to make sure that his back angle
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stays exactly the same so if you were to
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look at his back angle in the set
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position
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as he stands up go slow that back angle
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doesn't change
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okay that's one of the biggest mistakes
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people make another good cue is think
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about it like a leg press
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so that's the first pull then what
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you're going to want to do is add a jump
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in
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so that's the second pull so the first
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pull is going to be to above the knees
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making sure to push the knees back and
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then adding in a jump so that's where
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the power output comes from
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and then the next one is going to be
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with the catch so first pull from the
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floor to above the knee
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jumps above the knee bar comes up to the
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shoulders so on that catch position it's
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basically an upright row to a front slot
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so if you watch the bar path it stays
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really close to his body
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most people have done an upright row day
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has an empty bar here and he's going to
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show you guys
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how you get the bar from your thigh up
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to your shoulders most people kind of do
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a reverse curl
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so go ahead zay go slow and pull it up
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to the shoulders
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so he's pulling the bar really slowly
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and then racking it into a front squat
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this is a good drill that you can do
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to warm up to kind of learn what we call
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the bar path so
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the bar path ideally off the floor moves
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close to you
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close to your your hips and then as you
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jump it bumps out in front
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and kind of loops around onto the
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shoulders
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you want to try to keep the bar as close
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as possible to your body the whole time
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though so
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as you can see here zay's elbows when he
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comes down
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into the the second pull they pull
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backwards and up
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and then he turns his elbows over pulls
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them in front of the bar
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and gets the bar into a front rack
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position some people the fingers will
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come off the bar on the catch zay is
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keeping i think three fingers on the bar
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here
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sometimes on his actual cleans they'll
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kind of
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move to two one other thing to consider
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is when you jump
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you can cue yourself to jump into a
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squat so you don't want to let the knees
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come forward
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you want to let the hips and knees both
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bend so jump
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and then see how he breaks down kind of
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into this semi squat position
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that's going to be important for
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receiving the weight on the catch
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good so zay here is just going to do
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some reps and he's going to go ahead
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do one rep and then when you lower the
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weight zay yeah bring it down to the hip
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and set it down
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so that's one way that you can lower
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cleans if you have metal plates a lot of
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people
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say well i don't i don't want bumper
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plates isaiah and myself both learned
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without bumper plates
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and all you're going to want to do is
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just do the reverse action so you're
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going to bring the bar down
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from the shoulders down to the hip
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and then down to the floor all right the
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other option is if you have bumper
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plates you can go ahead and just drop it
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so they go ahead do a rep and then
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you'll drop
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drop the weight
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so the bumper plates don't jump very or
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bounce very high so it's fine to drop
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them if you have
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them and you're in a gym that you're
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allowed to do
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[Music]
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and that is how you do a power clean all
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right guys so one other thing that will
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help you
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with your olympic lifting is learning
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how to hook grip so basically for the
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hook grip
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you want to find your set position for
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me what i like to do
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is and this is on the clean obviously i
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use the knurling and i use this nut this
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kind of like line or
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uh where my my joint is on my thumb i
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put that
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around the knurling and then keep my
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hand open then i wrap my thumb
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i'm facing this way so you guys can see
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i wrap my thumb around
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and i take my pointer finger put it on
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one side of my knuckle and my middle
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finger and put it on the other
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so some people will use three fingers
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some people use two for me
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this is the most comfortable and this is
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going to help you get a better grip on
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the bar when you do your own olympic
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lifting
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you can do it on the clean or you can do
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it on the snatch i do it on
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clean poles power cleans and power
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snatch obviously you can do it on full
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queens full snatches as well
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but this is going to help with the
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turnover and not muscling the bar with
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your arms
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so this kind of gives you that smooth i
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guess
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transition a lot of people that just
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grip the bar have a tendency to just
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do an upright row or reverse curl and
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try to get it on the shoulders
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this is a leg exercise you're jumping
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with the weight and then simultaneously
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pulling it onto the shoulders
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so that's one thing that will help you
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guys just in general when you do hang
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cleans
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you know power clean bowl clean whatever
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you want to do something to work on
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it's uncomfortable at first but
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eventually it will get easy
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maybe the only other thing i'd say is on
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your rack position if you're not very
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mobile
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try different positions with your hands
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if you don't feel like the bars on your
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shoulders
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and you feel a lot of tightness that
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just means you need to stretch more
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do more mobility work in your shoulders
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some people don't have the external
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rotation to get in a position
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or their forearms are a weird length but
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just some other considerations for you
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guys to think about if you are
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struggling with a cleaner or something
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like that
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so the last thing i want to talk about
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is common mistakes in the power clean
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probably the most common thing
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that i see is an issue in the first pull
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so remember the first pull is going to
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be from the floor
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to above the knee and what a lot of
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people will want to do is do a deadlift
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action and in a deadlift
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when you're in the set position here you
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actually lift the chest up
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at the same rate that you're extending
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the knees so you're standing up
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and your hip is angulating at the same
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time that your knee is in a clean
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you actually there's different ways to
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do it but you you want to keep the
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shoulders
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slightly in front of the bar so it's
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going to feel like
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you know at times that you're maybe
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leaning forward a little bit over the
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bar
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you still can balance through your
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mid-foot but you do want to have more of
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a hinging action
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at the start at the set position and
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then come down to
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get into your actual set position by
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bending the knee so the first pull
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is essentially what i like to compare to
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a to a leg press a lot of people when
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they when they screw up a clean
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they'll bump their knees if you're
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bumping your knees that means that your
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torso
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is coming up early you want to extend
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the knees first so the first pull should
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just look like this
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so that that is one of the biggest
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mistakes that i see the second one is
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going to be on the catch position
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so when people are really immobile what
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they'll tend to do is reverse curl the
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bar
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up and that's just going to hit you in
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the throat
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so what you want to try to do is get
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comfortable with that bar path
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so you want to make sure that when
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you're doing cleans the bar path after
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you jump
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the bar going to end in this position
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and this is smooth so you time up the
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jump with the pull and then the
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it's an upright row as high as you can
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elbows should be back behind you and
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then they
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they come around in front near the catch
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position one other thing that people
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screw up is they try to hold the bar
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the bar should be sitting on your
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shoulders so if you can't do a front
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squat
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cleans are going to be really hard so
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you can even warm up with front squats
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as well
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those are probably the the biggest in
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terms of like
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just common mistakes with people that
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have you know basic safety things down
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you know they have a flat back
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they can uh get into the first pool
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position without like
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bending or arching or anything like that
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this would be like the next thing to
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kind of look at so
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after the late after you know that the
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lift is safe these would be the next
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things to kind of look at
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the third one is on the catch position
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as well what people tend to do
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is shoot the knees forward on the catch
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when you make the catch on a clean
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your hips should bend and your knees
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should bend at the same time so what i
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like to do
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is go to teach this i like to go to that
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position at the end of the first pull
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and just pantomime this without a bar or
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anything in my hand and then i jump
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and land in a squat so by doing that
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you're basically teaching yourself
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that movement pattern if you can't do
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that without a bar it's gonna be really
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hard for you to do it with a bar
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so those are the common mistakes that i
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tend to see i've done a tutorial on this
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before and people still make those
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mistakes so i figured this would be
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helpful
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for you guys that are learning to do a
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power thing
